Intra-workout Fueling/Hydration
General Performance Nutrition
Misc.
100
This is the main fuel source during high-intensity exercise.
Carbs!
100
The leaner you are, the better you'll perform (T/F)
False! Performance depends on strength, energy, and recovery—not just leanness. Too lean can mean under-fueled.
100
What is one sign that you may not be eating enough?
Low energy, mood swings, poor recovery, bad sleep, multiple of sicknesses, no motivation, constant soreness, many injuries
200
Do all electrolyte drinks have carbs in them? If so, is it good? If not, should they?
Not all do—those with carbs (like sports drinks) help fuel during long training; zero-carb options help hydrate without extra carbs outside of training. What's your goal??
200
Your plate should like this after a hard, medium, or easy day of training?
Hard day!
The difference in plates between intensities is in composition, NOT in volume.
These plates represent an easy and a medium day.
200
This nutrient is important for oxygen delivery in blood
Iron! Iron is especially important when training at altitude so that you can optimize how much oxygen is being transported through your blood.
300
True/False: It is bad for the gut to switch between different modalities (gel vs liquid vs chews, etc) of fueling during a workout.
False! In fact, it can actually be beneficial for athletes to not rely on one type, as your body absorbs the different types of fuels differently.
Gels: more carb dense, low in fluid, quick to consume
Liquids: have more fluid, absorbed more quickly than gels or chews
Chews: take longer to consume, controlled dosing over time, low in fluid
300
How many hours before training should you eat your main pre-training meal? Why? What happens if it's outside that window?
2-4 hours!
Too close? Nausea, bloating, GI distress
Too far out? Not going into training with a full gas tank
300
T/F: It is possible to train your gut to adapt to a higher carb intake while exercising.
True! Start with increasing carb intake during a workout 1x/week. Increase as gut allows.
Before race day, mimic what you would like to eat on race day (before, during, after) and see how it feels.
400
How many carbs should you be consuming if a workout is 60 mins or longer?
~60-90 grams of carb every 30 mins to hour.
Consider the big picture! What is your next day of training looking like? What about the rest of your day?
400
Name 3 of the most backed performance-related supplements? Excluding medical/health supplements.
400
When is collagen protein useful? How does it differ from other protein?
Though collagen is a protein, it contributes more to skin elasticity and joint health, while other protein helps to build muscle mass and helps with muscle recovery.
500
Consuming this combination of carbs can help your body store more carbs, and have more access to carbs during your long workout
Glucose and fructose!
500
This is the training schedule for the day. When would you fuel throughout this day?
2-3 hours before: a meal if possible, consisting mainly of carbs but also protein.
30-60 mins before: focus on carbs! especially quick carbs.
Rule of thumb: consume 1g/kg for every hour before the race. Ex: if 2 hours before race, consume 2g/kg of carb.
Recovery: consume carbs, protein, fluid! 1.2 g/kg/hr of carbs and at least 25g protein with more at later meal
500
How many grams of protein is an optimal range to be aiming for daily?
1.6-2.2 g/kg/day